Mike Adams, the Health Ranger
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 Their Ancient Wisdom Bar is sweetened with raw organic yacon syrup (which has a glycemic index of about 12, making it the ideal sweetener for anyone watching their blood sugar) and contains maca, lucuma powder and raw cacao. And when you're ready for the ultimate nutritional adventure in superior chocolate products, order their Superfood Chocolate Bar and get ready for a taste explosion of spirulina, chlorella, maca, burdock root, nettles, probiotics, icelandic kelp, dulse, enzymes and much more. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Richard Podell, MD, indicates that choosing foods with a low glycemic index is "the secret to keeping blood sugar stable and insulin low."25 Dr. Podell makes the following general observations:
• Foods with a higher glycemic rating, causing a higher insulin response, include white bread and other bread products made with white flour (such as bagels and English muffins), processed and sugary cereals, instant hot cereals, low-fat frozen desserts, raisins and other dried fruits, whole milk and whole-milk cheeses, peanuts and peanut butter, hot dogs, and luncheon meats. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Neural Tube Defects Associated with Maternal Periconceptional Dietary Intake of Simple Sugars and glycemic index." American Journal of Clinical Nutrition 78, no. 5 (2003): 972-78.
Somer, Elizabeth. Food and Mood: The Complete Guide to Eating Well and Feeling Your Best. New York: Henry Holt 1999.
Teitlebaum, J., et al. "Effective Treatment of Chronic Fatigue Syndrome and Fibromyalgia—A Randomized Double-Blind, Placebo-Controlled, Intent to Treat Study." Journal of Chronic Fatigue Syndrome 8 (2001).
Wagner, John J., and Charles I. Chavkin. "Neuropharmacology of Endogenous Opioid Peptides. |
Mike Adams, the Health Ranger
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 You might also add cinnamon to your oatmeal or breakfast cereal, since cinnamon helps regulate blood sugar and effectively lowers the glycemic index of anything you eat during the same meal.
However, it should be noted that pomegranate sugars are somewhat unique in that they do not spike blood sugar levels as easily as other fruit sugars. It's a mysterious effect, actually, and scientists are not sure why pomegranate juice seems to be so mild in its blood sugar effects. This makes it the ideal juice for diabetics, as it also helps reduce atherosclerosis risks in diabetics. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| If you eat a chicken leg with a piece of chocolate cake, I wouldn't count on that decreasing the glycemic index enough, but if you were in a Chinese restaurant having chicken and vegetables, eating those foods would lower the immediate rise in blood sugar that you get with brown rice."
Which brings us to another issue. Yes, as the most careful carb watchers among us have discovered, you can even eat too many high-quality carbs like brown rice, steel-cut oats, or papadam (lentil crackers). |
Ray Strand, M.D.
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 The rate at which the blood sugar increases (the Rice cakes, one of Our favorite glycemic index) is rated at one hundred. In con- diet foods, have one of the trast, fructose (found in fruits) is more difficult highest glycemic indexes of for the body to absorb and is therefore consid- any food, ered low-glycemic, with an index of nineteen.
White table sugar has a glycemic index of sixty-five because it is a disac-charide (made up of two molecules: one molecule of glucose and one molecule of fructose). |
David Wolfe
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 International Tables of glycemic index," The American Journal Of Clinical Nutrition," 62:871s, 1995; Jenkins, D.JA., "The Glycemic Response To Carbohydrate Foods," Lancet 2:388, 1981; Jenkins, D.J.A., "Glycemic Index Of Foods: A Physiological Basis For Carbohydrate Exchange," The American Journal Of Clinical Nutrition, 34:362-366, March 1981; and various other sources. Overall, these Gl values are based on over 80 studies in the peer-reviewed literature.)
On The Sunfood Diet, those with hypoglycemia or diabetes can choose low-sugar fruits initially, then move to high-sugar fruits eventually. |
| These sugars send the glycemic index of the blood shooting sky-high causing either too much or too little insulin to be secreted by the pancreas (reference the glycemic index Chart in Lesson 11: The Secret Revealed).
Hypoglycemia is a condition where too much insulin is secreted into the blood by the pancreas to control blood sugar. Too much insulin in the blood causes blood sugar to drop too rapidly causing mood swings and erratic behavior. Avocados contain a seven-carbon sugar that depresses insulin production, which make them an excellent choice for people with hypoglycemia. |
Tori Hudson, N.D.
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 Interestingly, when soy intake (30 grams of soy, including 4 grams of phytosterols) was studied in the setting of a low glycemic index diet (a diet that does not raise blood sugar levels quickly), it demonstrated more improvement in lipid parameters than the standard American Heart Association Diet.118 It may in fact be that soy is most effective as part of an overall healthy diet and lifestyle plan. |
Michael Friedman, ND
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 It compares the blood glucose level following consumption of equal portions of various foods and ranks the foods relative to a standard (usually glucose or white bread).
The glycemic index is not a measure of the amount of carbohydrate in a particular food. For example, orange juice has a higher glycemic index than apple juice, while apple juice has higher carbohydrate levels. The body's insulin responses tend to follow the rank order of the glycemic response. |
Craig Pepin-Donat
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 Also employing the glycemic index, Sugar Busters® avoids simple sugars, which lead to insulin production and fat storage. Fit for Life focuses on food combining with an emphasis on living foods such as raw fruits and vegetables.
Other diets that use a cultural hook include: The Mediterranean Diet, Japanese Women Don't Get Fat and French Women Don't Get Fat. Desperate dieters still follow the Cabbage Soup Diet or the Grapefruit Diet. Others join Weight Watchers, Nutrisystem® and Jenny Craig®, each of which tries to convince you that you need their food menus to succeed. |
Jonny Bowden, Ph.D., C.N.S.
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 It's much lower in refined carbohydrates and has a lower glycemic index and glycemic load. Otherwise it's the same great, pressure-reducing program that's helped so many. |
Andreas Moritz
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 Xylitol, contains calories (about 40% less than sugar), but its slow release into the blood gives it a much lower glycemic index. If taken in moderation, xylitol is unlikely to pose a problem. However, refined carbohydrates, such as pasta, white bread, pastries and cakes are quickly broken down into glucose and act just as refined sugar does.
See directions for these cleanses in The Amazing Liver & Gallbladder Flush or earlier chapters.
Obviously, sugar-rich foods and beverages, such as chocolate, ice cream, and sodas should be avoided. Milk, yoghurt and cheese should also be avoided. |
| Vladimir Vuksan—one of the developers of the revolutionary glycemic index at the University of Toronto. For the research, Vuksan used a brand of chia called Salba®.
The following are a few of the many superior nutritional properties Dr Vuksan discovered. |
Mike Adams, the Health Ranger
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| This is also a good reason to go with the higher-quality pomegranate juices mentioned here rather than low-quality juice blends made with apple juice or grape juice (both of which are high on the glycemic index scale). Pure pomegranate juice is far better for your blood sugar than a blend of apple juice or grape juice.
More details on the plastics question
There is increasing concern today about the health effects of eating foods or drinking liquids packaged in plastic. Since most pomegranate juices are packaged in plastic bottles, this is a reasonable concern. |
Marshall Editions
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 Most convincing research indicates that focusing on the low glycemic index (how much 1 oz of food makes the blood sugar rise) promotes fat loss. Generally, calorie intake is reduced, the diet is modified to include foods that are low glycemic and non-processed, and a Paleolithic diet (a caveman diet), in which processed foods are eliminated in favor of simple vegetables, fruits, whole grains, and plain meats, is adopted. White foods should be avoided, as should fad diets, such as liquid diets or diet pills, as they do not tend to promote sustainable weight loss. |
Jack Challem
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 For example, just when people got the hang of counting calories or carbs, a slew of new books asked them to start tracking the glycemic index of foods. Most people don't need more numbers to calculate and another hoop to jump through!
How Stop Prediabetes Now Is Different
When we strip away all the research and studies, the clinical experiences and case histories, we are always left with one fundamental, inescapable fact: what we eat provides the biochemical building blocks for our entire bodies. |
KC Craichy
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 For instance, a watermelon has an extremely high glycemic index, but one slice has so few carbohydrates that the Index is irrelevant. The Glycemic Load takes into account how many carbohydrates are actually in a serving of food rather than a serving of that same food that contains 50 grams of carbohydrates. To calculate Glycemic Load you simply multiply the glycemic index of a food times the number of carbohydrates in a serving of food and divide it by 100. I've put a chart at the end of this chapter to show you a sample of the Glycemic Load for certain foods. |
Hyla Cass, M.D.
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 We can measure the effect of carbohydrate-rich foods on blood sugar on a scale called the glycemic index (GI). Pure glucose has a GI of 100; carbohydrate sources that break down very slowly, such as lentils, can have a GI below 10. To reduce the "sugar blues," eat foods with GI of 50 or lower, and if you do eat high-GI foods (examples: white bread, baked potato, white rice), eat them with protein-rich foods, like chicken or plain yogurt.
Glycemic load (GL) is another measurement of the effect of carbohydrate-rich foods on blood sugar levels. |
| The New Glucose Revolution for Diabetes: The Definitive Guide to Managing Diabetes and Prediabetes Using the glycemic index. New York, NY: Marlowe & Company, 2007.
DVDs
Raw for 30 Days by Mark Perlmutter. A moving documentary film about six advanced diabetics on a vegan, organic, raw food diet for a month, supervised by medical staff at the Tree of Life Rejuvenation Center in Patagonia, AZ, with excellent results. Release date: Spring 2008. A compendium DVD is also being produced about the program to reverse diabetes; for more information, see www.Rawfor30Days.com. |
Jonny Bowden, Ph.D., C.N.S.
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 There's a lot of confusion about certain starchy vegetables that have a "high glycemic index," vegetables that people following lower-carb eating plans have been told to avoid. The short answer is this: If you're a person for whom blood sugar management is a real issue, yes, some vegetables on this list—sweet potatoes, for example—might be worth limiting. But in my opinion, the argument about vegetables and sugar is a tempest in a teapot. |
| The fiber in brown rice helps lower the glycemic index of some varieties, but still does not make it a low-glycemic food.
So what's the best advice? If you eat rice, stick with whole grain. Forget about white, and definitely avoid "instant" rice. Consider using rice the way the Europeans and Asians do, as a small side dish, about the size of an ice cream scoop.
Rice can be a good food, but not if it's been processed to death like most of the rice we see in industrial nations. In my opinion, the best use of conventional, processed, instant white rice is as a packing material. |
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For reasons that I can't figure out, a lot of people think squash should be avoided if they're trying to control their blood sugar, since they are sure the vegetable has a high glycemic index or glycemic load. But here's the thing: No reputable source that has published glycemic ratings for squash — not the authoritative Mendosa listing, not the University of Sydney (where the glycemic research was first done), and not the famous 2002 issue of the American Journal of Clinical Nutrition — has found squash to have a high glycemic rating. |
| Unfortunately, the glycemic index is a very misleading measure because it doesn't take into account portion size. The glycemic load is the number that's more important. For now, the take-home point is this: Eat less sugar. And eat fewer foods that convert quickly to sugar in the body (read: almost all processed carbohydrates). If you're interested in learning more about this—something I recommend highly that you do—there are many clear, well-written articles on the subject. An excellent article for beginners can be found at http://www.fatfreekitchen.com/glycemic-index.html. |
| And the fourth is the glycemic index. Let's go over them one by one.
A Short Primer on Fat: The Omega-3S
Fats come in many different forms, and the different forms have varying effects on your health. Most people are aware that there are saturated fats— which they've been told to avoid—and have heard vaguely of monounsaturated fats (like those in olive oil) and polyunsaturated fats (like those in vegetable oils, nuts, and fish). |
| While the urban legend is that "whole grains" raise blood sugar much more slowly than their refined cousins, an examination of the glycemic index and glycemic load tables shows this is not always the case. Brown rice and white rice have virtually the same glycemic impact. So do "whole wheat" and white bread. Grains, by and large, are starch juggernauts and almost all of them raise blood sugar (and insulin) quickly.
My friend, the traditional naturopath Dr.
Regina Wilshire, N.D. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Geyer maintains.
The glycemic index offers other misleading numbers, too. For example, some fruits—which contain more natural sugars—rank higher on the GI than particular fatty, sugary, processed foods like ice cream. But, let's face it, nutritive, high-fiber fruits are clearly healthier by a landslide than these heavily refined sweets.
Other experts believe that another, more recently developed tool, the glycemic load (GL), which was pioneered by Dr. |
Jack Challem
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| Foods low on the glycemic index are not necessarily healthy foods. Before you buy a low-glycemic food, consider whether it is actually nutritious.
Sometime a Calorie Is More Than a Calorie
You've heard the mantra that nearly every nutrition expert preaches: a calorie is a calorie. To lose weight, according to this line of thinking, people have to burn more calories than they consume. A calorie is a unit of energy, and your body burns calories for fuel much the way a car burns gasoline.
Many dieters, however, know that the calorie-is-a-calorie idea just isn't true. |
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